Vitamin D helps your body absorb calcium from your diet and helps balance phosphorus levels. It is also important for healthy bones, teeth and muscles.
A deficiency within your body could lead to bone deformities such as rickets in children, and for adults bone pain caused by a condition called osteomalacia or softening of the bones.
The vitamin D recommendations are:
• Babies under 1 years old and not being given daily 500 millilitres of fortified formula milk is 8.5-10 micro-grams.
• Over 1 years old – a recommended daily supplement containing 10 micro-grams
At risk groups:
• Women who are pregnant or breastfeeding
• Anyone under the age of 19 years who spends little time playing outside in the sunlight.
• 65 years and above this is due to their skin not being as good at making vitamin D as persons younger.
• People with dark skin and are from African, African-Caribbean and south Asian backgrounds, it is consider you take a daily supplement containing 10 micro-grams.
• If you are a person who covers most of your skin when outdoors and lives in colder climates.
• People who spend very little time outside especially during the summer months such as office and shops workers, night shifts workers who sleep in the day and anyone who is unable to leave the house.
Vitamin D and Food:
Food that contain vitamin D are oily fish for example salmon, trout, mackerel, sardines, pilchards, herring and fresh tuna. You can also find it in in eggs yolks, cheese, meats, offal, fortified breakfast cereals, soy milks, formula milks and margarine.